Comparing Nutrients in 1 kilogram Snacks, tortilla chips, light (baked with less oil) VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	160% 4650kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	88.7% 28.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	293% 49.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 734g	24% 31g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	8.55% 6.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.3% 2.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	150% 57g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 87g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	235% 35.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	159% 1590mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	204% 16.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	454% 3180mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	285% 157μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, light (baked with less oil) versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, tortilla chips, light (baked with less oil) vs Cooked Broccoli Raab:

• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) has 1.3 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B12 and 1.4 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 56.8 times more Vitamin A, 4.8 times more Vitamin B3, 4.4 times more Vitamin B9, 185 times more Vitamin C and 365.7 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, light (baked with less oil) as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, light (baked with less oil) vs Cooked Broccoli Raab:

• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) has 1.3 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 3.9 times more Phosphorus, 12.1 times more Selenium, 7.1 times more Sodium and 2.1 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Potassium and 70.3 times more Water than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) has 18.6 times more Energy, 29.2 times more Fat, 31.9 times more Saturated Fat, 160.5 times more Omega 6, 23.5 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.3 times more Omega 3 than Snacks, tortilla chips, light (baked with less oil).
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6